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CrossFit Carolina Beach – CrossFit

– Conditioning: Today you’ll work in teams of 2 splitting work however desired. Effort should be around 80% for the duration – 2:00 of recovery between each AMRAP. Keep track of all three AMRAPs

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Warm-up

A: Warm-up (No Measure)

3:00 – 8:00

PVC Game

* every time PVC Drops

1st Drop: 10 Walking Lunges

2nd Drop: Worlds Greatest Stretch x 10s each pose

3rd Drop: 10 Hollow Rocks + 10 Supermans

4th Drop: 10 V-Ups + 10 Alt. Step-ups

8:00 – 20:00

10 Box Jumps

10 Wall Balls

10 DB Hang Power Cleans (two DBs)

10 DB Push Press

10 Abmat Sit-ups

10 Walking Lunges

10 KBS

Metcon

B1: Metcon (AMRAP – Rounds and Reps)

Teams of 2:

AMRAP 12:

30 Box Jumps (24, 20)

150 Double Unders

30 Wall Balls (20, 14)

Rest 2:00

B2: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

30 DB Hang Power Cleans (50, 35)

150 Walking Lunges (BW)

30 DB Push Press (50, 35)

Rest 2:00

B3: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

30 Calorie Row

150 Abmat Sit-ups

30 KBS (70, 53)

*One person works. Split as desired.

L3: (40, 30) (53, 35)

L2: (20, 15) (Single Unders) (14, 10) (35, 25) (35, 25)

L1: (20, 15 – step-ups) (Single Unders) (10, 8) (30, 20) (35, 25 – Rus. swings)

Categories: WOD

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